This is a guided breathing meditation starting with deep breathing, followed by uncontrolled breathing where you'll let go of the breath completely and then gradually let go into a deep and nurturing stillness beneath the breath.
This meditation is great for relaxation any time and a simple breathing meditation you can practice regularly.
We'll be doing some controlled deep breathing, then letting go of control of the breath...
Step 1: Deep Breathing...
If you struggle to breathe deeply for any reason, don't worry at all, just breathe as deeply as feels comfortable. You'll imagine filling your belly with air first and the lungs second (this triggers diaphragmatic breathing and a relaxation response in the body).
If you find it difficult to feel the breath coming into your belly place your left hand on your belly and as you breathe. Try to push against your hand.
This gets easier with practice and is great for training your body to breathe well.
Step 2: Letting Go of the Breath...
Sometimes it can feel difficult to completely let go of control of the breath when you're focussed on it. In this meditation we're using the idea of the breath taking you on a journey to help you let go of control completely. Imagine your body and the breath are leading the way, you're just a traveller, following the breath.
It's very normal to still feel like you should be breathing a certain way or deepening the breath, but your aim is to completely let go and just observe the breath flowing and sometimes resting without influencing it in any way. Your breath might be deep or shallow. When you're very relaxed it's normal to feel like you're barely breathing at all, so that's completely ok too.
Keep practicing letting go of the breath and if your mind wanders come back to the breath. If you're mind does wander notice how it has affected you're breathing. It's amazing how much our thoughts can influence our breath (and as a result our nervous system and every function in the body!).
You can sit or lie down...
If you’re on the floor:
Sit with your legs crossed. Sit on the edge of a big cushion (or a couple of pillows) so that your hips are slightly higher than your knees (this helps keep your back upright and supports your lower back). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
If you’re on a chair:
Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you're comfortable). Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
Lying down:
Lie on your back. If you have any trouble with your lower back try placing a pillow beneath your knees, or lie with your knees bent towards the ceiling and the soles of your feet flat on the surface you're lying on. Rest your hands by your sides, or resting lightly on your lower stomach.
Is it better to sit on the floor, a chair or lie down? - This depends on how you're best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focussed attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!).
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Original music and vocal by Caroline McCready.
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